Pan-Seared White Fish with Tangy Cucumber and Tomato Salad

Name: Pan-Seared White Fish with Tangy Cucumber and Tomato Salad
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Yield: 8 servings
Cuisine: Haitian
Ingredients: 2 pound white fish fillets (such as cod or tilapia, about 1-inch thick); 1.75 teaspoon kosher salt (for salad); 0.5 teaspoon black pepper; 2 tablespoon olive oil; 1 cucumber (large, thinly sliced); 2 cup cherry tomatoes (halved); 0.5 cup red onion (thinly sliced); 0.25 cup white vinegar; 0.25 cup water; 0.5 teaspoon sugar; 8 slice hearty bread; 4 tablespoon butter (softened); 2 clove garlic (minced, for garlic bread)

Flaky white fish fillets, quickly seared to perfection, served alongside a refreshing and tangy cucumber and tomato salad, balanced with hearty toasted garlic bread.

Prep: 10 min
Cook: 12 min
Total: 22 min
Servings: 8
Cuisine: Haitian
Difficulty: Easy
Cost: $4.12/serving

Dietary

Nut-Free
Egg-Free
Pescatarian
High-Protein

Ingredients

2 pound white fish fillets (such as cod or tilapia, about 1-inch thick)
1.75 teaspoon kosher salt (for salad)
0.5 teaspoon black pepper
2 tablespoon olive oil
1 cucumber (large, thinly sliced)
2 cup cherry tomatoes (halved)
0.5 cup red onion (thinly sliced)
0.25 cup white vinegar
0.25 cup water
0.5 teaspoon sugar
8 slice hearty bread
4 tablespoon butter (softened)
2 clove garlic (minced, for garlic bread)

Instructions

Prepare the cucumber and tomato salad: In a medium bowl, combine thinly sliced cucumber, halved cherry tomatoes, and thinly sliced red onion.
In a small bowl, whisk together 1/4 cup white vinegar, 1/4 cup water, 1/2 teaspoon sugar, and 1/4 teaspoon kosher salt. Pour over the salad vegetables and toss to combine. Let sit while preparing fish.
Pat white fish fillets dry with paper towels. Season both sides with 1 1/2 teaspoons kosher salt and 1/2 teaspoon black pepper.
Heat 2 tablespoons olive oil in a large non-stick skillet over medium-high heat. Once shimmering, add fish fillets. Cook for 3-4 minutes per side, or until fish is opaque and flakes easily with a fork. Cook in batches if necessary to avoid overcrowding.
While fish cooks, make garlic bread: In a small bowl, mix softened butter with 2 cloves minced garlic. Spread generously on 8 slices hearty bread. Toast in a toaster oven or under the broiler for 2-3 minutes until golden brown and fragrant.
Serve the pan-seared fish immediately with the tangy cucumber and tomato salad and toasted garlic bread.

Notes

For even quicker preparation, use pre-sliced cucumbers and halved cherry tomatoes. Be careful not to overcook the fish; it will dry out.

Nutrition (per serving)

Calories: 289
Protein: 21.3 g
Carbohydrates: 26 g
Fat: 9.9 g
Fiber: 1.5 g
Sodium: 1097 mg
Saturated Fat: 4 g
Sugar: 5.5 g
Cholesterol: 65 mg